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DOG PAW

J5 CrossFit – CrossFit

ok team this week we is going to be awesome. remember to listen to your body and rest when necessary. we have a few comps coming up so for those of you training lets focus on pushing your self to the next level. we have some fun extra credit for you planned and it will contiue to get more fast paced the closer we get.

Warm-up

Mobility

smash

1 min ea

quad / upper back / shin

Front Squat

5 min – warm up

then every 90 sec

reps

5 / 5 / 3 / 3 / 2 / 2 / 1

goal is to build up to todays heavy lift

Metcon (AMRAP – Rounds and Reps)

10 min amrap

RX

10 pull ups

15 wall ball 20/14

30 double unders

SCALED

10 strict ring rows or with coaches permision banded pull ups

15 wall ball

60 singles or 30 jump and clap

ELITE (RX plus)

10 butterfly

15 wall ball 30/20

40 dubz

Extra Credit

OVER HEAD SQUAT

5 sets 5 rep ( build to med )

BENT OVER BB ROW

5 x 8

STRICT PULL UP – 5 x 3

with tempo 1 sec up 3 sec down

optional –cardio

run 1600 m